Monday, September 1, 2014

September 2, 2014

A.  For Time:
(Teams of 2)
21-18-15-12-9-6-3
  • Wall Balls 20/14
  • Burpees
  • Sit-ups
* 400 m. Run after every odd set.

B. Pull-up Progressions
  • Ring Rows 3x20
  • Strict Pull-ups/Band 3x8-10
  • Weighted Pull-ups 3x4-6
C. Back Squat (% based off 1RM)
  • 1x10 @ 55%
  • 3x5 @ 75-85%
  • 1x15 @ 55-60%
*Rest 2 minutes between sets.

Thursday, August 28, 2014

August 29, 2014

A. For time: 
800 m. Run
21 Hang Power Clean 135/95
10 Pull-ups 
400 m. Run
15 Hang Power Clean 135/95
15 Pull-ups 
200 m. Run
9 Hang Power Clean 135/95
20 Pull-ups 

Sub for pull-ups= Ring Rows 

B. Skill work/ Advanced Checklist 

C. Snatch Complex: 
Squat snatch + OH Squat

Wednesday, August 27, 2014

August 28, 2014

A. ABS 
3 Sets of: 
45 sec. 3-way Plank
25 Hollow Rockers 
*rest 30 seconds 

B. For Time:
25 Burpees 
3 Rounds 
15 KB Swings 
20 Walking Lunges (weighted)
25 Doubles/ 50 Singles 
25 Burpees 

C. Handstand Practice 

D. 1RM of Front Squat

Tuesday, August 26, 2014

August 27, 2014

A. EMOM For 24 Minutes 
- 12-15 Wall Balls (adv. 20)
- 12 Box Jumps 
- 200 m. Run

B. Pull Up Progressions 
Ring Rows 3x20
Strict Pull-ups 3x8-10
Weighted Pull-ups 3x4-6

C. Build to 1RM of Squat Clean

Monday, August 25, 2014

August 26, 2014


 A. 15 Minutes: Build to a Heavy Triple of Dead Lift. or Technique

 B. 4 Rounds For Time:
  • 10 DeadLifts @ 75% of part A.
  • 50 Double Unders or 150 Singles
  • 25 Sit-Ups
C. Skills/ Adv. Checklist

D. Build to 1RM of Jerk (Shoulder to Overhead)

Sunday, August 24, 2014

August 25, 2014

A.  AMRAP in 16 Minutes
Teams (3-4)
  • 200 M. Run
  • Thruster 65/45
  • HR Push-ups
B. Skills or Advanced Check List

C. Build to 1RM Back Squat
-Required for Adv. Group

Wednesday, August 20, 2014

August 21, 2014

A. Running Cindy
20 Minute AMRAP 
5 Pull-ups 
10 Push-ups 
15 Air Squats 
*400 m. Run every 5 Minutes 

B. 30 TGU

C. Skill Work + Mobility